Micheal,
I feel your pain. Here is a little bit of insight as to what I suggest you read first:
https://www.powerrackstrength.com/bulletproof-your-back-part-2-1020life-for-back-health/
https://www.powerrackstrength.com/destroying-my-back-was-the-best-thing-that-ever-happened-to-my-lifting/
https://www.powerrackstrength.com/bulletproof-back-1020life-back-health/
https://www.powerrackstrength.com/bulletproof-your-back-1020life-and-dr-stuart-mcgill-part-ii/
https://www.powerrackstrength.com/bulletproof-your-back-1020life-and-dr-stuart-mcgill-part-i/
And As far as more reading material as I already know you have read LBD and BM but you need to read a couple more books as I give a lot of material as to what I did to help me make a comeback: https://www.powerrackstrength.com/product/1020life-secondedition/
This book is certainly not just about performance: https://www.powerrackstrength.com/product/ultimate-back-fitness-and-performance-6th-edition-2017/
As far as your specific questions, most should be answered in those articles:
- the fractures can take years, the larger ones I have can take up to 10 years to completely heal but I they stopped hurting after a little while I moved better. Initially from time to time I’d get achy during/after lifting even a year or longer after but most of this subsided by 6mo.
- I did the McGill big 3 every day, sometimes 2x a day.
- Aside you reading ALL of the material suggested above – walking daily and having a good balance of walking, sitting and standing. How about when you ride the car, you need the back support, which we sell here but you could also use a blanked or hoodie which I don’t really suggest.
